Deadlift rep test day and assistance/event work thrown in for good measure!

Deadlifts - 1x5 @ 135 lbs.1x5 @ 2251x3 @ 3151x2 @ 3651x10 @ 405 - that was the goal, every rep fast and smooth, no stalling, no needing to catch my breath, so it worked out well. Felt like I could have squeaked out 12-13 if I'd taken some breaths at that point, but the goal was just to make sure 10 went easily, next time it'll be 420x10 in about 4 weeks to test a nice 15 lb. bump. 3x10 @ 315 done as speed doubles, would do a set, then 20 red band pull-aparts until all sets were done.

Tire flips with 650 lb. tire - 2x5, haven't done these in some time, pretty rusty with tire flipping right now but it'll get better once I start putting in more work

Wrapped up with stone lifting work (again!), can't seem to get enough of this lately, and it seems to really be helping my middle back weakness in deadlifting, so it's a nice assistance lift - 3x3 @ 190 lb. loads done one motion (straight from floor heaved to platform, not set in lap first)2x2 @ 250 lb. stone, tacky applied before lifting2x1 @ 270 lb. stone, tacky reapplied between sets2xfail @ 330 lb. stone, got it off the ground abotu 4-6" each time, but lacking in the strength to really get it heaved up into my lap. Pretty much same point where my deadlift is the worst, the 2nd quarter of the lift from mid shin to knee is definitely where I need improvement.2x5 @ 250 lb. stone, quick loads, no catching my breath, done easily

Felt great afterward, planning on getting in for some chest/back work on Wednesday, got my next round of eye surgery this week (doesn't seem like 6.5 months have passed already, time sure does go fast!), will get one more day of training in, then Wed-Saturday will be resting up and healing before I get back on it again. Squatting next Sunday if all goes on schedule!

_________________"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Safety bar squats to about 3-4" below parallel - 1x5 @ 225 lbs.1x5 @ 2751x5 @ 3151x5 @ 3351x5 @ 355Brought out box for squats, set it to 14" so it'd still be well below parallel, did 1x25 @ 225 to wrap up squatting (did 20, rack and sat on box for 15 seconds, did 5 more reps)

Hey, Robert! Yeah, the Slingshot is pretty fun to throw on from time to time, definitely try one if you get the chance. If you make it this way, we'll meet up for sure, keep me posted about your travels this summer!

Shoulders and upper back tonight -

Axle power clean and press (used about 2" dip on start of each press, clean once then all reps)1x3 @ 145 lbs1x3 @ 1551x3 @ 1651x3 @ 1755x5 @ 185Missed the clean my first set, but got it right every one afterward. Decided that I want to have my axle cleans not suck, I did some extra clean sets for good measure -5x1 @ 185, clean once, drop, walk for 30 feet and back and repeat5x3 @ 165, same as above but 3 reps then walk

Pull-ups -1x5 @ bodyweight (218 clothed today)1x3 @ 30 lbs added3x8 @ 70 lbs added, done as singles with 5 seconds deload between reps on first set, 8 seconds on second set, 10 seconds on third set.2x15 wide grip @ bodyweight, a bit of cheat off the toes on the last 3 reps on the 2nd set

Did one set of stone loads, the 190 lb stone for reps in 60 seconds. Made 9 load to 48" platform with chalk only, goal is 12 in 60 seconds in case I end up registering for a contest in August that I'm considering that has a 180 lb sandbag over bar load for reps in 90 seconds. I figure that if I can hit 12 in 60 seconds, I should be good for 15+ in 90 seconds, which is the goal.

Good deadlifting lately, looking forward to trying a new max in a month!

_________________"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Thanks for the kind words. I've recently changed up from high volume deads to a more simple "work up to one heavy set" protocol which has kept me moving the weight up while dropping bodyweight, so far, so good, next week's shot is for 445x5, then a lighter deload week, and hopefully a new PR soon afterward. My one problem being that my max dead goes up slowly, so I have to be conservative, but I think that 465-470 should be possible then (those calculated max based on reps formulas don't really work with me, otherwise I'd be pulling 500+ by now). We shall see in early July!

_________________"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Lost a week of training due to travel, stress and too many late nights at the office, got back in the saddle again tonight and got my ass in the gym to continue where I left off, but opted for shoulders/upper back today for my 1st session back after a break -

Weighted pull-ups - 1x5 @ bodyweight (219 lbs. clothed)1x3 @ 45 lbs. added on1x3 @ 70 lbs. added on, 3 second deload with feet on floor between each rep1x3 @ 90 " "1x3 @ 95 " " 1x3 @ 1001x3 @ 105, got eyes to top of bar level, but too tired by that time to get that last 2" ROM for a good pull1x10 @ 45 lbs. added, no feet on floor, all from dead hang1x15 @ bodyweight, all from dead hangDefinitely feeling good with pull-ups, goal is to get a 120 lb. added pull-up this fall @ around 210 lbs. bodyweight, that would be quite nice

Axle power clean and press (clean once, press all reps after clean) - 1x5 @ 55 lb. empty axle1x5 @ 145 lbs.1x5 @ 1655x5 @ 1901x10, 1x8 @ 170Feeling better, didn't miss a single clean today, technique is improving for sure. Adding 5 lbs. for each of the next 2 sessions, once I get 200 for 5x5 easily enough, it'll be 3-4 weeks of high rep work with 180 for prep in case I do enter that contest in August, hoping to get 15 reps with it by that time

1-arm row with wide white Elite FTS mini band connected to 2" thick Rolling Thunder revolving handle, strapped around 150 lb. dumbbell with about 30 degree forward torso lean. Was about 60 lbs. tension at start, about 120 lbs. at end of pull, focusing on a good lat squeeze while getting in some good grip work at the same time, did 3x20 each arm with these.

Wrapped up shoulder work with 3x20 each arm for lean-away rubber cable w/handle lateral raises, one end tied to base of squat rack, probably 25 lbs. tension at top of lift on each rep.

Did two quick circuits of bent over dumbbell rear delt raises for 2x20 @ 20 lb DBs alternated with 2x40 bodyweight hanging lat shrugs from the pull-up bar, and that was it. Totally fried after an hour, 85% humidity just doesn't do me any favors on nights like this.

Rest tomorrow, will get that leg day in on Wednesday!

_________________"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Deadlifting and chest work today. Kept chest stuff light, still working on fixing that shoulder/lat imbalance where the right side cocks out and loses stability, just keeping things simple for a few more weeks without going too heavy.

Barbell flat bench speed presses - 1x2 @ 135 lbs.1x2 @ 1851x2 @ 22510x2 @ 190, all done as fast as possible 5x3 @ 135, done fast enough to pitch the bar out of my hands for an inch or two every rep, had to keep a tight grip to keep it stable

Deadlifts - 1x5 @ 135 lbs.10x2 @ 225 (did these between the 10x2 bench sets, alternated one to the other, 30 seconds between sets)1x2 @ 2751x2 @ 3151x2 @ 3651x1 @ 4051x1 @ 4251x4 @ 445, wanted 5 but instead of doing touch-and-go, the first 3 reps were all dead stop reps with a second on the floor, which drains me fast when I go heavy as my first rep is always the toughest in a set when I go 95% or above my 1rm. Still, was good, first rep @ 445 was much easier than the single I did at 450 a while back, so a few weeks and we'll shoot for 465-470 for a new max goal, aiming for that 500 again by fall except to pull it at 210 or below, which will be 40 lbs. bodyweight under the last time I pulled 500. Eventually, a 2.5xbw pull is the goal, but I can handle it if I don't get there until the end of the year

1-arm at a time flat DB bench press - 1x10 @ 80 lb. DB each arm1x10 @ 851x10 @ 90, had to do slight assist on last rep for each arm by touching side of DB to keep it stable1x15 @ 70

Sumo deads to see how those felt after not doing them for a long time - 5x2 @ 315 lbs.As with my regular deads, first rep always feels not-quite-perfect, then 2nd rep is spot on, but they felt decent just playing around with these again.

Panora rope pressdowns - 2x20 @ 110 lbs.

That was it, came very close to making a goal that seemed like it wouldn't happen just a few short months ago. Weighed in at an all time low of 211.5 today, so things are still moving in the right direction as long as I'm getting stronger while the fat slowly comes off.

Not sure yet if squatting or doing upper back and event work this weekend, one or the other will come next!

_________________"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Axle rows - 1x5 @ 145 lbs.1x5 @ 1951x12 @ 2001x12 @ 2051x12 @ 2101x12 @ 2151x12 @ 2201x20 @ 150Grip held up nicely with these, need to get my grip on the axle strong for power cleans, so I figure these will help out with that.

Arm-over-arm rows, using rope tied to Prowler sled - 1x20 (10 pulls each arm) @ 180 lbs. total weight1x20 @ 2301x20 @ 3101x20 @ 3401x20 @ 380Last set was tough, I was intentionally letting the sled stop on each pull vs. keeping momentum, but it was tough to get a good grip with 1 hand once that weight got close to 400!

Alternated those with Trap Bar shrugs (set Trap Bar on blocks so it was only about 8" deadlift to lockout before shrugging started) -1x25 @ 315 lbs.1x25 @ 3651x25 @ 4051x25 @ 4551x25 @ 315, done with 2 second squeeze at top of each rep

Wrapped up with some circuits of upper back assistance work as follows:

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